My Homemade Fruit and Veggie Wash

I know what you are thinking after reading my last post..."Ryan, what's the best way to clean fruits and veggies on the Dirty Dozen List?" (You may also be thinking, "Ryan, is it cool if they are dark socks?" But this post is about the former, not the latter.)

I will still eat fruits and veggies on the dirty dozen list. I try to buy some of them (that I eat more frequently, like apples) organic, but our budget won't allow for me to purchase all of our fruits and veggies from organic farmers. So for the other ones, I simply make sure to wash them very thoroughly. And to do so, I use a homemade concoction, with all natural ingredients that has been shown to clean the fruits and veggies and rid them of many (though not all) of the harmful chemicals and germs found on fruits. Here is the recipe for my fruit spray:

• 1 cup of filtered water
• 1 cup of distilled vinegar
• 1 tablespoon of baking soda
• the juice from half a lemon

That's it. Easy, right? Combine all the ingredients in a large bowl and stir. Allow to settle (when you combine the baking soda and vinegar it will react like an 8th grade science project, so be careful and keep your eyes peeled) and then transfer to a spray bottle using a funnel or the hands of a surgeon. Apply generously to the fruit or veggie and allow to sit for five minutes. Scrub and rinse.

The "Fit" fruit and veggie cleaner also works well and can be found in most grocery stores (but will cost you more).

And to answer the other question...no, it doesn't matter if they are dark. Don't do it!

Dirty Dozen Fruits and Veggies...and of Life

Each year the Environmental Working Group (EWG) produces (no pun intended) a list of what they call the dirty dozen of fruits and veggies. This is a list of the top 10 dirtiest and most pesticide-ridden fruits and veggies on the market. Certain fruits and veggies are either grown using an unusually exorbitant amount of pesticides and chemicals, or they have a softer outer shell that absorbs harmful chemicals more so than others (the banana, for example, is not on the list as its tougher outer shell protects it. Eat more bananas.). The EWG suggests that we should still eat our fruits and veggies, regardless of harmful chemicals…but that we should limit our exposure to these dirty dozen, or buy them organic (don’t waste your money on the others). So, here is the list of the EWG’s dirty dozen of fruits and veggies (ones that I try to avoid or buy organic), and as a bonus, I have also included my Dirty Dozen For Life (things I try to avoid in life, in general, and why). Enjoy.

EWG’s Dirty Dozen of Fruits and Veggies

1. Apples
2. Celery
3. Sweet Bell Peppers
4. Peaches
5. Strawberries
6. Nectarines (imported) (imported fruits can sometimes have lower regulations)
7.  Grapes (esp. imported)
8. Spinach
9. Lettuce
10. Cucumbers
11. Blueberries (domestic) (in this case, it’s the domestic ones you need to be careful of)
12. Potatoes

Ryan’s Dirty Dozen of Life…And Why

1. 1.     Movies with nudity – come on, we’re not 13 any more (not that it was all that healthy back then). I am a happily married man, and there is only one woman I want to see nude any more…my wife.
2. McDonald’s – Where do I begin? How about by asking us to imagine what our food industry might look like if McDonald’s never gained traction.
3. Talkative guys at the gym – I’m sure you’re a great guy. And I am happy for you that you are getting into shape. And that’s great about your new boat. It’s just that I need to be to the office in an hour and I still need to work my core.
4.  Fighting/Violence – like I said, we’re not 13 any more. We can talk it out. Let me buy you a latte.
5. Being Johnny Too Cool – Johnny Too Cool’s miss half of life playing the wall, trying to impress…well, anyone. Johnny Take A Chance is much more fun to hang with.
6. Making little kids feel bad – Little kids are fragile creatures with hearts of gold. Don’t ruin it.
7. Exaggerating – I NEVER exaggerate! Never! Ok, well, I try really hard not to, at least.
8. Bragging – I know this is redundant…but we’re not 13 any more. Ok, ok. But bragging really just makes others feel bad, and makes the bragger sound kind of ridiculous. Right?
9. Socks with Sandals – No Minnesota…you are NOT exempt from this. If it’s too cold to go without socks…wear shoes!
10. Always being busy – Life is better enjoyed when we slow down to take notice. In the West, we have become addicted to being busy, and it’s not good. Allow for boredom, silence, and reflection…it’s like water to the soul.
11. Facebook profile pictures taken with one hand while pretending not to be looking. At least have someone else take it for you! It would seem less weird.



Not OK.

12. Staying comfortable – the world is a jungle out there. So what. Find some buddies, and machete…and go explore. 

Strawberry Colada Smoothie (aka The Luscious Stalwart, aka The Pink Smoothie)

So I’ve had some feedback on the avocado smoothie and it sounds like most of you weren’t afraid to try it. I like that. I like that about you. And it sounds like you all liked it very much. (I do realize that there are probably some of you out there who did try and didn’t like it…so thanks for not mentioning it in front of everyone in the comment section. I appreciate that.)

I wanted to offer up another of my favorite smoothie recipes. This one is especially kid friendly. My kids go crazy over this one…and I bet yours will too. At my house, we call it the “Pink Smoothie,” for, well, obvious reasons. (I tried to get my kids to call it “The Luscious Stalwart”…but it just didn’t stick. So “Pink Smoothie” it is!)

1.     1 - 1 ½ cup of milk (or almond/rice milk if you don’t do dairy)

2.     ½ pineapple (core included, but not the shell)

3.     ½ cup of Coconut Cream (to taste…I like a bit less than ½ cup, but Katie likes it sweeter, so ½ cup it is!) I use Goya Cream of Coconut. Cub Foods carries it in the ethnic foods section for a bit over $2. One can lasts about three batches.  

4.     A large handful of frozen (or fresh) strawberries (you can always do more or less depending on how pink you like it.)

5.     6 ice cubes

6.     BONUS: if you have an aversion to the color pink, or simply want to add some greens, toss in a handful of spinach. You won’t be able to taste it, but you probably won’t get away with calling it the “Pink Smoothie” any longer – it turns a bit greenish. No worries, though – just revert back to calling it “The Luscious Stalwart!” It will catch on!

Pineapples come loaded with vitamins and minerals including vitamins A & C, potassium, calcium, and phosphorus. Plus, like so many fruits and veggies they are packed with fiber but low in fat and cholesterol. Bonus: Whenever I eat a Pineapple, I feel like I’m sitting on a beach somewhere near the equator, ankle deep in clear blue water with palm trees offering me their shade. Exotic. (Sheesh….I need to get out of Minnesota more often…)

Strawberries come with as much vitamin C as oranges do (some even claim that this little red powerhouse contains more!), plus they taste amazing!

 

And as for the spinach…well, it helps your muscles get bigger. Right?

If you try the “Pink Smoothie”…err, “The Luscious Stalwart” let us know how it goes in the comment section. Especially tell us how your kids liked it!

Why I Love The Egg…And Why You Should Too!

Yes. You heard me. I love the egg. And I know what you are going to say. “Ryan, eggs are unhealthy and will raise your cholesterol, right?"

To which I would reply, “I don’t mean to embarrass you, but that way of thinking is ‘old school’ (and not the cool kind of ‘old school’…but the lame kind).”

Sure, eggs were once thought of as unhealthy and dangerous for your cholesterol, hence all of the “egg white” products that have saturated the market.

But nutritionists and doctors alike have changed their tune on the protein packed chicken dropping. And what if I told you that even Mother Teresa endorsed the egg – would you trust her? Well, fine. Obviously I don’t have Mother Teresa on record endorsing the egg. But I have the modern equivalent…Dr. Oz! Yes! Dr. Oz loves the egg, too! And he was on Oprah!

Here’s what he has to say on his website about the egg:

     “Eggs are protein powerhouses that provide 13% of your daily protein and only 4% of your daily calories. These excellent, inexpensive protein sources fight frailty. Rich in choline, they also reduce inflammation in the brain, which has been linked to Alzheimer’s. Cook up a week’s worth in advance and take them with you on the go. If you’re not a fan of hard-boiled eggs, eat one a day scrambled, poached or any other way you like it.”

(Notice he said “inexpensive!” Woot woot!)

Living in Minnesota, it’s easy to find farm fresh eggs from free-range (and humanely raised chickens). I even used to visit the chickens that gave me their eggs…you know, just to thank them and give them pep talks (it greases the wheels). I would encourage you to do the same. Eggs from free-range chicks are much healthier for you and allow you to sleep soundly at night because you know those chicks are being treated right.

I eat mine scrambled each morning. I toss some chopped oregano leaves into a skillet on medium heat along with some diced bell peppers (the red ones have more Vitamin C than the green ones…but any color tastes great!). Once the eggs are good and cooked (remember, too, that like meat, eggs continue to cook even when removed from the heat source, so don’t overdo it), I toss them into a bowl with salsa, and skip cheese by adding an avocado (read my avocado smoothie post to see why I’m a fan of the avo).

So give the egg a second chance. (And don’t be afraid to eat the egg for meals other than breakfast by adding them to sandwiches, salads, soups, or even tacos!). You won’t regret it!

(Dr. Oz in no way endorses anything else written on this blog. But that’s only because he has not heard of it yet. If he had…he’d be all over it!)

How do you like your eggs? Tell us in the comments below.

3 Foods to Eat Every Day

Hey, High School is tough.

1. The Long John - basically a long chocolate donut with an icing filling
2. Lays KC Masterpiece BBQ Chips
3. Chili Cheese Burritos - from Taco Bell... 

...went my old list of three foods to eat every day. No joke. I'm not sure how I made it through high school. And no, I'm not talking about my questionable fashion statements. I mean, how I made it through the day? How I was able to think straight on such a diet? Or play sports? They should have given me an award. As a matter of fact...they still should. I should get an award for being as successful as I was given the fuel I consumed. Who eats a Long John and a glass of milk for breakfast...for several years...and stays awake and alert enough to learn anything? Me. I had sat in learning classes for learned important things to me in high school. (What? English was my 1st hour class.)

Now my list goes like this:

This is just a random image.
Any resemblance is purely coincidental.

1. Almonds - I keep a stash of these bad boys near my desk. One handful each afternoon - a quick easy snack  that comes packed with heart healthy B vitamins, vitamin E, zinc, and magnesium. Plus, they help stave off hunger until your next meal time. Check out Aldi, once again, for a steal on almonds. 
2. Blueberries - these antioxidant rich little guys also contain vitamin C. I like to buy frozen blueberries (which are frozen at peak freshness) and toss some into my morning smoothie, bowl of oatmeal or into a batch of pancakes - kids love them. Buy frozen blueberries in bulk to save some cash money.
3. Black Beans - More B vitamins here which boost your heart health. You can also find protein, calcium, iron and fiber in black beans. If I am honest...I don't get black beans into my diet every day. But I look for inexpensive canned soups that contain black beans (and low amounts of sodium), or I'll buy a can of black beans and add them to a dip, or to any hot dish...and you know how Minnesotans love the hot dish. If you have some Bear Grylls in you, you could always grow your own black beans. By the way, go easy on introducing beans into your daily diet...for obvious reasons. After a while, though, you should be fine. 

I am going to go make a few phone calls and get someone on that award of mine. I think we should come up with a name for it first, though. Leave some Award Name ideas in the comment section below. The winning submission will get a mention in my next post...which is like winning your own award. Trust me, it is. You will feel proud.